Hit ‘Snooze’ with breakfast | Post Bulletin


You start thinking of all the things you can possibly skip so you can hit that “Snooze” button for five more minutes. Skipping breakfast tends to be one of the first things on the list, but you quickly regret it when your stomach is growling at your 10 a.m. meeting, you can’t focus on anything but lunch, and your body starts to get shaky.

Been there before? Let’s list the reasons breakfast is the most important meal of the day and the benefits breakfast eaters can enjoy.

Heart health — According to a study in the American Journal of Clinical Nutrition, regular breakfast eaters may reduce risk factors linked to heart disease. Try a warm bowl of oatmeal in the morning. The mix-ins and flavor combos are endless, making it easy to eat regularly without getting bored.

Better habits — Breakfast eaters tend to have healthier diets and get more physical activity. It takes some time to get used to a new habit, so don’t give up if you miss a day here or there when you are first starting out.

A more nutritious diet — Dietitians recommend aiming for at least three food groups when it comes to mealtimes. Breakfast eaters tend to eat less daily fat and cholesterol and more fiber, vitamins and minerals.

A healthier weight — Some studies suggest that breakfast eaters have a lower weight compared to those who tend to skip breakfast. Eating a balanced breakfast can help boost your energy throughout the entire day.

Are you too busy on a weekday morning to cook but love eggs and potatoes for breakfast? Make this Easy Egg and Cheese Scramble and store in a glass Mason jar. Just reheat in the microwave when you’re ready to eat.

Easy Egg and Cheese Scramble

2 potatoes

1 tablespoon olive oil

8 julienne bell pepper strips

2 large eggs

2 tablespoon

2% reduced-fat milk

2 tablespoon shredded Cheddar cheese

Cook potatoes in a microwave-safe bowl in the microwave on high for 2½ minutes or until tender. Cool slightly; cut potatoes into quarters.

Heat olive oil in a medium nonstick skillet. Add potatoes and bell pepper strips; cook until potatoes are golden and pepper strips are crisp-tender. Transfer to a 1-pint Mason jar; set aside.

Whisk together eggs and milk in a medium bowl. Add to same skillet; cook and stir occasionally until eggs are cooked through but still glossy. Add eggs to the jar. Top with cheese. Cover and refrigerate until ready to eat.

When ready to eat, remove the metal lid, reheat in the microwave on high for 1 minute or until heated through.

Nutrition facts per serving: 380 calories, 28g fat, 0g saturated fat, 11g carbohydrate, 260mg sodium, 1g fiber, 3g sugar, 18g protein

Recipe source: Hy-vee.com

Emily McMillan is a registered dietitian for Hy-Vee stores in Rochester. This information is not intended as medical advice. Please consult a medical professional for individual advice.


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